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  • nio.dsantos_beastbros
    Nio Samson Santos
    @nio.dsantos_beastbros

Images by nio.dsantos_beastbros

Being afraid to fail, restricts you from expressing your true self.  You become fears bitch... It consumes you.. Then Molds you into a self hating bitch because you haven't progressed in your personal journey. Don't be a lil bitch in life, make life your bitch!

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Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #Squats
Being afraid to fail, restricts you from expressing your true self. You become fears bitch... It consumes you.. Then Molds you into a self hating bitch because you haven't progressed in your personal journey. Don't be a lil bitch in life, make life your bitch! _________________________________________ -- - - - - Fitspo #Fitfam  #GirlsWhoLift   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #Bodybuilding  #Yoga  #CrossFit  #FitFluential  #Fitnessfriday  #Flexfriday   #Sundayrunday   #Instarunners  #Gym  #Movenourishbelieve  #Squats 
1st meal of the day.  Salad box from #chilango, no sauce and no guacamole (sh*t's nasty anyway) you can still eat out and eat healthy 
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#Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #Squats
1st meal of the day. Salad box from #chilango , no sauce and no guacamole (sh*t's nasty anyway) you can still eat out and eat healthy ______________________ - - - - #Fitspo  #Fitfam  #GirlsWhoLift   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #Bodybuilding  #Yoga  #CrossFit  #FitFluential  #Fitnessfriday  #Flexfriday   #Sundayrunday   #Instarunners  #Gym  #Movenourishbelieve  #Squats 
Good morning lovely people. No gym needed: day 2. Today I wanted to focus on my core, and my overall strength.  Trying to muscle up and human flag on these mere mortals, but I need to walk before I run. Everything takes time! 
P.S. Stop using wack boring ass beats... instead check out the undisputed beat making champion @musicbyslyj 
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#Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #Squats
Good morning lovely people. No gym needed: day 2. Today I wanted to focus on my core, and my overall strength. Trying to muscle up and human flag on these mere mortals, but I need to walk before I run. Everything takes time! P.S. Stop using wack boring ass beats... instead check out the undisputed beat making champion @musicbyslyj _____________________________________ _ _ _ _ _ _ _ _ #Fitspo  #Fitfam  #GirlsWhoLift   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #Bodybuilding  #Yoga  #CrossFit  #FitFluential  #Fitnessfriday  #Flexfriday   #Sundayrunday   #Instarunners  #Gym  #Movenourishbelieve  #Squats 
Chest blast super set. Targetting every single part of the chest in a simple home workout.  No gym! No equipment! just your body

Music credit: @musicbyslyj

Give this a try and see your chest get swole and shredded than a mudaf**ka
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#Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #Squats
Chest blast super set. Targetting every single part of the chest in a simple home workout. No gym! No equipment! just your body Music credit: @musicbyslyj Give this a try and see your chest get swole and shredded than a mudaf**ka ___________________________________ - - - - #Fitspo  #Fitfam  #GirlsWhoLift   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #Bodybuilding  #Yoga  #CrossFit  #FitFluential  #Fitnessfriday  #Flexfriday   #Sundayrunday   #Instarunners  #Gym  #Movenourishbelieve  #Squats 
This is for the people that complain about the price of gym memberships. You can still have an intense workout at your local park or even at home. Be creative! Research home body weight workouts and  go from there!
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#Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #Squats
This is for the people that complain about the price of gym memberships. You can still have an intense workout at your local park or even at home. Be creative! Research home body weight workouts and go from there! ____________________________ _ _ _ #Fitspo  #Fitfam  #GirlsWhoLift   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #Bodybuilding  #Yoga  #CrossFit  #FitFluential  #Fitnessfriday  #Flexfriday   #Sundayrunday   #Instarunners  #Gym  #Movenourishbelieve  #Squats 
Love this quote. We shape our own reality by the limits we place on ourselves. By the way we view ourselves. Do yourself? Do you believe that you can achieve anything? Or are you your own worst enemy? *whether you think can or can't. You're right *
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Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #Squats
Love this quote. We shape our own reality by the limits we place on ourselves. By the way we view ourselves. Do yourself? Do you believe that you can achieve anything? Or are you your own worst enemy? *whether you think can or can't. You're right * ____________________________ - - - - - - Fitspo #Fitfam  #GirlsWhoLift   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #Bodybuilding  #Yoga  #CrossFit  #FitFluential  #Fitnessfriday  #Flexfriday   #Sundayrunday   #Instarunners  #Gym  #Movenourishbelieve  #Squats 
Good morning lovely people, another day to get it in and become  the person you want to be,  Warm up today was box jumps and squats.  Just to get the body warm in this slightly cold weather. 
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#Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #Squats
Good morning lovely people, another day to get it in and become the person you want to be, Warm up today was box jumps and squats. Just to get the body warm in this slightly cold weather. _____________________ #Fitspo  #Fitfam  #GirlsWhoLift   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #Bodybuilding  #Yoga  #CrossFit  #FitFluential  #Fitnessfriday  #Flexfriday   #Sundayrunday   #Instarunners  #Gym  #Movenourishbelieve  #Squats 
⚠️⚠️WARNING LONG READ ⚠️⚠️ lol

Getting to this size, wasn't easy. Although I've always been a biggish lad, I've always found it hard to "eat big to get  big"

Now that I have achieved my half way goal.  I've learned some vital things that has assisted me. I wanted to increase my weight and then start sculpting the mass I have gained. So for the next 3 -4 weeks is SCUPLT AND SHRED mode. All will be documented.  Things I learned 
1. Carb all the way up! I always thought protein is the main focus to build size and density within the muscles. Whilst being on the "get big Regime" Ive had to increase my calories, and the easiest way to do that *FOR ME* was to increase my Carb intake. Doing so not increased my strength dramatically! It also allowed me to reap awesome pumps from sessions. 
2. Abs will stop you achieving you from increasing your weight.. You thinking how?  Well I have to thank @gabriel_sey for this juicy tip! One of his videos spoke of the negative affects of being obsessed about abs when trying to increase weight. 
As you can see in the picture my abs were clearly defined and now I  lost definition due to my increase in weight. But now I have more clay to Sculpt myself into an African God 💪

3. Lift heavy... But also use TUT(time under tension)  with light weight to achieve maximum pump!!! An example of this would be doing a BIG BOY CHEST PRESS! Heavy 6-8 reps For the first set, followed by dumbbell flys executed by completing 30-45 reps whilst the muscle in consistently under tension.. Best way to achieve this, is to limit your range of motion of the exercise for quick bursts of reps to shock the muscle to fatigue. 
4. lastly... Drink PLEEENTY of water!!! tbh I thank the weather over the last couple months, due to the heat I've consumed waaaay more water than I usually would. With the water and cards mixed together, I experienced vascularity when achieving pumps in a workout

hope this helps anyone trying to achieve the same goal. 
Senor Beast Bro
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#Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefr
⚠️⚠️WARNING LONG READ ⚠️⚠️ lol Getting to this size, wasn't easy. Although I've always been a biggish lad, I've always found it hard to "eat big to get big" Now that I have achieved my half way goal. I've learned some vital things that has assisted me. I wanted to increase my weight and then start sculpting the mass I have gained. So for the next 3 -4 weeks is SCUPLT AND SHRED mode. All will be documented. Things I learned 1. Carb all the way up! I always thought protein is the main focus to build size and density within the muscles. Whilst being on the "get big Regime" Ive had to increase my calories, and the easiest way to do that *FOR ME* was to increase my Carb intake. Doing so not increased my strength dramatically! It also allowed me to reap awesome pumps from sessions. 2. Abs will stop you achieving you from increasing your weight.. You thinking how? Well I have to thank @gabriel_sey for this juicy tip! One of his videos spoke of the negative affects of being obsessed about abs when trying to increase weight. As you can see in the picture my abs were clearly defined and now I lost definition due to my increase in weight. But now I have more clay to Sculpt myself into an African God 💪 3. Lift heavy... But also use TUT(time under tension) with light weight to achieve maximum pump!!! An example of this would be doing a BIG BOY CHEST PRESS! Heavy 6-8 reps For the first set, followed by dumbbell flys executed by completing 30-45 reps whilst the muscle in consistently under tension.. Best way to achieve this, is to limit your range of motion of the exercise for quick bursts of reps to shock the muscle to fatigue. 4. lastly... Drink PLEEENTY of water!!! tbh I thank the weather over the last couple months, due to the heat I've consumed waaaay more water than I usually would. With the water and cards mixed together, I experienced vascularity when achieving pumps in a workout hope this helps anyone trying to achieve the same goal. Senor Beast Bro ___________________ #Fitspo  #Fitfam  #GirlsWhoLift   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefr 
Morning workout. How did the day go from sunny to showers?  Music credit: @musicbyslyj 
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Core bar work for a warm up and then a Lil top up session at the gym.

Trying to test the body to the limit and reap new gains, is my aim 💪💪
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#Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #Squats
Morning workout. How did the day go from sunny to showers? Music credit: @musicbyslyj ________________________ Core bar work for a warm up and then a Lil top up session at the gym. Trying to test the body to the limit and reap new gains, is my aim 💪💪 ________________________ #Fitspo  #Fitfam  #GirlsWhoLift   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #Bodybuilding  #Yoga  #CrossFit  #FitFluential  #Fitnessfriday  #Flexfriday   #Sundayrunday   #Instarunners  #Gym  #Movenourishbelieve  #Squats 
So Lil man wanted to strengthen himself before his pre-season starts for football. You can think of fresh new ideas to make exercise fun for kids. Leo loves football so I incorporated things that would help his core strength whilst also improving his football skills.

What does your child/sibling etc like to do.? Find out, and then think of fun exercises that will incorporate what they like doing.
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#Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #Squats
So Lil man wanted to strengthen himself before his pre-season starts for football. You can think of fresh new ideas to make exercise fun for kids. Leo loves football so I incorporated things that would help his core strength whilst also improving his football skills. What does your child/sibling etc like to do.? Find out, and then think of fun exercises that will incorporate what they like doing. _____________________________ #Fitspo  #Fitfam  #GirlsWhoLift   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #Bodybuilding  #Yoga  #CrossFit  #FitFluential  #Fitnessfriday  #Flexfriday   #Sundayrunday   #Instarunners  #Gym  #Movenourishbelieve  #Squats 
Music credit: @musicbyslyj

Morning workouts are the best. I usually alternate between bar body weight training  and weight training at the gym. 
Doing the same thing everyday gets boring really quick. Changing things up is definitely a good way to stay consistent on your fitness journey.
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#Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #Squats
Music credit: @musicbyslyj Morning workouts are the best. I usually alternate between bar body weight training and weight training at the gym. Doing the same thing everyday gets boring really quick. Changing things up is definitely a good way to stay consistent on your fitness journey. ______________________ #Fitspo  #Fitfam  #GirlsWhoLift   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #Bodybuilding  #Yoga  #CrossFit  #FitFluential  #Fitnessfriday  #Flexfriday   #Sundayrunday   #Instarunners  #Gym  #Movenourishbelieve  #Squats 
Today is another opportunity to take a step closer to the person you want to become. Are you gonna day dream and let another day pass you by?  too many talkers and not enough walkers. Get up and start walking -
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#Fitspo #Fitfam #motivationquotes  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #businessmindset #Squats
Today is another opportunity to take a step closer to the person you want to become. Are you gonna day dream and let another day pass you by? too many talkers and not enough walkers. Get up and start walking - - - - - #Fitspo  #Fitfam  #motivationquotes   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #Bodybuilding  #Yoga  #CrossFit  #FitFluential  #Fitnessfriday  #Flexfriday   #Sundayrunday   #Instarunners  #Gym  #businessmindset  #Squats 
Back and core day! Credit: @musicbyslyj
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Really trying to get my back to where it was before. Strong, cut and dense. I absolutely hate generic cardio, it's boring and most of all, I have to do it for a long time 😥 to see results. With circuit training I work every single part of my body and burn calories whilst improving my cardiovascular performance. Sledging is great for burning calories and strengthening the core. 2 sets of these will kill you. 
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#Fitspo #Fitfam #GirlsWhoLift  #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday  #Sundayrunday  #Instarunners #Gym #Movenourishbelieve #Squats
Back and core day! Credit: @musicbyslyj _____________ Really trying to get my back to where it was before. Strong, cut and dense. I absolutely hate generic cardio, it's boring and most of all, I have to do it for a long time 😥 to see results. With circuit training I work every single part of my body and burn calories whilst improving my cardiovascular performance. Sledging is great for burning calories and strengthening the core. 2 sets of these will kill you. __________________________ #Fitspo  #Fitfam  #GirlsWhoLift   #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #SeenOnMyRun  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #Bodybuilding  #Yoga  #CrossFit  #FitFluential  #Fitnessfriday  #Flexfriday   #Sundayrunday   #Instarunners  #Gym  #Movenourishbelieve  #Squats 
Hasn't been the best of couple of weeks but that will not stop the beast from achieving gains. 
Today was shoulders and back day. Trying to add more size whilst maintaining definition. 
Currently using volume training alongside interment fasting, always trying  new things that will agree with MY body. 
Remember there are so many methodS and theories out the there. You need to find ones that's right for YOU!!
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#fitnessgear #fitnessmotivation #fitnessfood #gymnast #healthy #fitnessfreak #fitnessmodel #gymfreak #gym #healthyliving #fitness #gymlife #fitnesslifestyle #fitnessaddict #gymtime #instafitness #fitnessjourney #gymrat #fitnessgirls #gymmotivation #fitnesslife #gymflow #fitnessgirl #gymnastics #health #healthylife #instatag #instagramanet #healthylifestyle #healthychoices
Hasn't been the best of couple of weeks but that will not stop the beast from achieving gains. Today was shoulders and back day. Trying to add more size whilst maintaining definition. Currently using volume training alongside interment fasting, always trying new things that will agree with MY body. Remember there are so many methodS and theories out the there. You need to find ones that's right for YOU!! _____________________________ #fitnessgear  #fitnessmotivation  #fitnessfood  #gymnast  #healthy  #fitnessfreak  #fitnessmodel  #gymfreak  #gym  #healthyliving  #fitness  #gymlife  #fitnesslifestyle  #fitnessaddict  #gymtime  #instafitness  #fitnessjourney  #gymrat  #fitnessgirls  #gymmotivation  #fitnesslife  #gymflow  #fitnessgirl  #gymnastics  #health  #healthylife  #instatag  #instagramanet  #healthylifestyle  #healthychoices 
EMPORER BEAST BACK IN THE DEN!! _____________
Todays workout was involved around core stability as well sport related performance. 
Always remember to take it easy when either starting a fitness journey or getting back into things. 
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How to start your journey? Think of a goal or the body you want to achieve. Then realise the only thing that is stopping yourself from achieving that goal is YOU! A year from now you're gonna wish you started today! 
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P.S. So.gladI can finally tie I up my hair (can't see it in this pic) but the journey is going strong. 
#Lookatthelegsthough #fitness #startyourownbusiness #fitnessjourney #londonboy #beast #gymmotivation #iwinallthetime #cometrainwithabeast
EMPORER BEAST BACK IN THE DEN!! _____________ Todays workout was involved around core stability as well sport related performance. Always remember to take it easy when either starting a fitness journey or getting back into things. ______________ How to start your journey? Think of a goal or the body you want to achieve. Then realise the only thing that is stopping yourself from achieving that goal is YOU! A year from now you're gonna wish you started today! ________________ P.S. So.gladI can finally tie I up my hair (can't see it in this pic) but the journey is going strong. #Lookatthelegsthough  #fitness  #startyourownbusiness  #fitnessjourney  #londonboy  #beast  #gymmotivation  #iwinallthetime  #cometrainwithabeast